Bonus: Get a healthy eating tip every day, click here.
Breakfast: Waffle sandwich
Spread 1 tbsp almond butter on 2 toasted whole-grain waffles. Top waffles with 1/4 cup sliced strawberries, and sandwich together. Serve with 8 oz coffee mixed with 8 oz skim milk.
Lunch: Greek salad
Toss 1 cup lettuce; 1/2 cup each chopped cucumbers and grape tomatoes; 1/2 cup canned chickpeas, rinsed and drained; 2 olives; 1/8 cup sliced red onion; 1 tbsp feta; 1/2 tsp chili powder; 1 tbsp olive oil; 2 tbsp white wine vinegar. Eat with 1/2 whole-wheat pita.
Snack: Sweet toast
1 slice whole-wheat cinnamon raisin toast; 2 tsp almond butter; 1/4 pear
Dinner: Beef burger
4 oz ground lean sirloin patty on a whole-wheat bun, topped with 3 slices sautéed onion and 1 tbsp steak sauce; 1 cup red bliss potatoes roasted with 1 tsp olive oil.
Treat: Pom sundae
Top 1/4 cup lowfat vanilla ice cream with 2 tbsp light chocolate syrup and 1/4 cup pomegranate seeds.
Bonus: Need a lean protein dinner in 30 minutes? Click here.
Breakfast: Egg muffin
Place 1/3 cup plus 1/8 tsp water in a bowl. Break 1 egg into bowl and pierce yolk. Cover with plastic wrap and nuke 1 minute. Layer egg, 1 slice Canadian bacon and 1 slice 2 percent cheddar on a whole-wheat English muffin. Serve with 1/2 nectarine brushed with 1 tsp maple syrup and heated under broiler until top bubbles.
Lunch: Loaded lentil soup
Heat 1 cup canned low-sodium lentil soup and, as it's cooking, stir in 1/4 cup diced carrot, 1 handful chopped fresh kale and 1/4 cup canned black beans, rinsed and drained. Enjoy with 3 whole-grain crackers topped with 1 oz shredded cheddar.
Snack: Guac and chips
9 baked corn chips; 1/2 cup red bell pepper strips; 2 tbsp guacamole
Dinner: Salmon and couscous
5 oz grilled wild salmon; 2 tbsp nonfat plain yogurt mixed with 1 tsp fresh dill; 1 cup couscous; 1 cup broccoli rabe sautéed in 1 tsp olive oil and 1 tsp garlic
5 oz red wine, 1/2 oz Parmesan
Bonus: 20 superfoods for weight loss, click here.
Breakfast: Nutty yogurt
Top 8 oz nonfat Greek yogurt with 2 tbsp slivered almonds, 1/4 cup blueberries and 1 tbsp pomegranate seeds. Serve with 1/2 oat bran bagel spread with 1 tbsp trans-fat-free margarine.
Lunch: Turkey-Brie melt
Top 1 slice whole-wheat bread with 1 tsp raspberry preserves, 2 oz thinly sliced smoked turkey, 1 oz Brie, 1 thin slice avocado; toast until cheese melts. Serve with 6 oz nonfat raspberry yogurt with 1/2 tbsp pomegranate seeds stirred in.
Broil a 100-calorie English muffin (such as Thomas') topped with 2 tbsp tomato sauce and 1 tbsp Parmesan.
Place 4 oz grilled chicken breast, 1/4 cup grilled onions, 3 bell pepper rings and 2 tbsp guacamole in a whole-wheat wrap; 1/4 chopped chipotle pepper and 1/2 cup black beans, rinsed and drained, cooked in 2 tbsp OJ
Treat: Faux fondue
Spear 1/2 cup blueberries and 1/4 cup strawberries on kebab sticks. Dip into a 100-calorie dark-chocolate pudding cup.
Bonus: Food to improve every inch of you, click here.
Breakfast: Dunkin' Donuts to-go meal
1 large (20 oz) coffee with skim milk and 1/2 reduced-fat blueberry muffin; 1 apple
Lunch: Tuna and slaw
Mix 2 oz light tuna, 1 diced boiled egg, 2 tbsp olive oil mayo, 1 tbsp relish and 1 tsp Dijon mustard. Serve with 1 cup sliced cabbage mixed with 1/2 chopped Granny Smith apple, 1 oz feta and 1 tbsp rice wine vinegar.
Snack: Greek treat